What are some freehand shoulder muscle training methods?

For many friends who work at a desk for a long time, because the shoulders rarely get effective exercises, a lot of fat often appears. Some friends also often feel shoulder pain. At this time, they can do some appropriate shoulder muscle exercises, which can not only make the body fit, but also have a good preventive and therapeutic effect on periarthritis of the shoulder and cervical spondylosis. Let’s take a look at some methods of freehand shoulder muscle training.

Lying Press

This movement will exercise the latissimus dorsi and abdominal muscles.

Lie faceup on a mat, holding a dumbbell in each hand in front of your chest.

Push the dumbbells up with both hands, raise your legs, and curl up at the same time, extending your limbs toward the ceiling.

Slowly lower your legs and place your arms behind your head until you are on all fours, returning to the starting position. Repeat 12 times

Superman

This exercise will exercise the latissimus dorsi, erector spinae, and gluteal muscles

Lie face down with your legs extended, holding a dumbbell in each hand and your arms extended forward

Raise your legs as far off the ground as possible, with your arms 30 cm off the ground

Hold for 5 seconds, return to the starting position, and do 12 times

Bird Sports

This exercise will work your erector spinae, glutes, and hamstrings.

Put your left foot on the ground, straighten your right leg backward, and keep your back parallel to the ground. Hold a dumbbell in each hand, with your arms perpendicular to the ground, elbows slightly bent, lift your arms up to both sides, then lower them back to the starting position. Repeat 15 times.

Double pull arm

Stand with your feet hip-width apart, holding a dumbbell in each hand. Pay attention to bending your knees and keeping your back straight. Place your arms on the sides of your legs. Stand up, bend your arms slightly and then lift them up. Lower your hands back to the starting position. Do this 15 times.

The prone breaststroke is a bodyweight exercise that can be done while lying on the bed, but it fully exercises the entire back. Lie prone on the mat, lift your upper body slightly, bend your elbows and keep them in the air, keep your forearms parallel to your body, and your upper arms close to your body. When you exhale, stretch your arms forward and then return to their original position.

The distance between the hands should be as wider as possible than the distance between the shoulders, and then do pull-ups. This is mainly used to exercise the outward muscles on both sides of the back. The muscles in this area happen to be some important signs that show the male friends' sturdy and tall stature. Only by persisting in the above exercises for a long time can the shoulder muscles be made tighter.